Family Diet Plan: 10 Easy Ways to Sneak Extra Fruits & Vegetables

Family Diet Plan 10 Easy Ways to Sneak Extra Fruits n Vegetables

Struggling to put fruits and vegetables in your family diet plan? We’ve all been there.

According to studies, we should be eating at least five servings of fruits and vegetables. We all know that but somehow, doing it can be extra challenging. Junk foods are everywhere and whether we admit it or not, these are more convenient to eat. This is true not just for kids, but for the adults in the house too. They’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli.

But hey, no worries! We just need to be a little creative! Here are some easy ways on how to add more healthy food discreetly to your family diet plan.

1. Breakfast Smoothie, Anyone?

Let us start the day right with a breakfast smoothie! If your family loves breakfast smoothies, then here’s your chance to throw in some healthy options in your blender.

Step #1: Throw in some fruits

Step #2: Add some low-fat yogurt

Step #3: Add some ice (or not?)

Step #4: ENJOY!

I mean, who wouldn’t love a smoothie? And to make this even more appealing, use some frozen yogurt or a scoop of ice cream. They won’t believe that you are letting them have ice cream for breakfast.

2. Dried Fruits: An All-Day Snack

Want some snacks? Try dried fruits! It can be enjoyed as a sweet or savory snack perfect for whatever your taste buds fancy.

Add some small cartons of raisins in your child’s or your partner’s lunch box. You can also keep some trail mix sitting around for snacking. And oh, have you tried adding dried fruit like banana chips to oatmeal and cereal in the morning? They are awesome!

3. Life is Like a Sandwich, Make it Healthy

You know what they say, life is good when you have a good sandwich. So, let’s make it even better. Add in some fruits and vegetables to your family’s sandwiches!


You can add some banana, sliced apples, or strawberry slices to your classic PB&J sandwich. Or, you can also top a turkey sandwich with lettuce, tomato, cucumber, and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread.

4. Salad Bar at Dinner? Fancy!


Salad should always be a part of a healthy family diet plan. Set out a variety of chopped vegetables, some cheese, and some croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.

5. Family Cocktail Hour

Let them drink their fruits and vegetables. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them.

Get creative. You could start “family cocktail hour” by pouring everybody a glass of everyone’s favorite juice over ice. Add some straws, add some cocktail umbrellas, and sit together to talk about how everybody’s day went.

6. You Can Never Go Wrong with Desserts

Try this for dessert. Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit.

7. Fruit and Vegetable Hybrid Snacks

Offer fruits and vegetables as snacks. Here are some creative ways on how to do this …

  • You can cut apples into slices and top them with peanut butter or cheese.
  • Cube cheese and serve with grapes.
  • Cut up some fresh veggies and serve them with ranch dip.
  • Ants on a log! Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack).

8. Try Something New Day

Pick something exotic to get your family’s curiosity. With a little luck, their curiosity will outweigh their initial apprehension to try something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store.

9. Soup to Brighten Up Their Rainy Days

Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.

10. Start Family Diet Plan Tradition

A tradition like “My Veggie Day” would be fun! Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise, they lose a turn and you get to pick. Add prizes to make it more fun!

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time. 

Share with me your thoughts in the comments below!

Now, here is another tip …

Make sure you always have plenty of fresh fruits and veggies available and ready to snack on. You can also start a list or a journal for your family diet plan. My 2022 Habit Change Journal can be of help with that too.

With Love,


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